Each day I train, I incorporate some type of muscle up. I vary up how I do them, how many I do, and for how many sets. I normally like to do 3-4 sets as part of my warm up, no matter what the focus of the actual workout is.
I love muscle ups because they train the entire upper body, and importantly, in an explosive manner. It is hard for me to think of another exercise that involves both a pull and a push, and requires use of the lats, traps, biceps, triceps, pecs, abs, and forearms. The involvement of many muscle groups is the reason I like to use the exercise as a warm up. The exercise gets blood to, and primes the upper body muscles.
I might even go as far to say that muscle ups are all you need to develop an aesthetic and functional upper body. A muscle up is somewhat advanced, but you may not be as far from being able to do one as you think you are.
If anyone wants me to break down the muscle up into a tutorial, please comment. I don't know if anyone even reads this stuff. I'm probably just writing to myself on here...
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